Let’s face it – salt tastes good. Salt is one of the main flavors we tend to gravitate to as humans and is what makes snacks like potato chips and pretzels such a crowd pleaser. Unfortunately, too much salt can be a problem, especially if you have certain health conditions. If you need to lay off the salt, what can you use instead?
While any herb or spice is a great alternative to salt, seven popular healthier salt substitutes include:
- Potassium chloride (Nu-Salt, salt substitutes, etc.)
- Black pepper
- Garlic
- Lemon
- Salt-free herb and spice blends
- Vinegar
- Onion
Psst…one of these should be used in moderation if you have certain health conditions. Which one is it? Find out below!
What is salt in?
When you hear the word “salt”, you most likely think of good ol’ table salt, which is composed of the compound sodium chloride. The “sodium” in sodium chloride is one of the nutrients listed in the nutrition facts labels of foods.
It doesn’t matter what type of salt you use – iodized salt, Himalayan (pink) salt, or sea salt – the amount of sodium is the same for all of them. The things that vary among the types of salt are their natural nutrients and mineral content, not their sodium content.
Salt is a very effective flavor enhancer and food preservative. Because of that, salt is added to many processed and fast foods to make them taste good and have a longer shelf life.
How can too much salt be bad for you?
Eating large amounts of sodium (salt) causes your body to retain fluids to balance out the increase in sodium. This fluid retention can be problematic if you have chronic health conditions like high blood pressure, heart disease, and kidney problems, among others.
The recommended amount of sodium to eat per day is 2,300 milligrams or fewer per day, which is the amount of sodium in one teaspoon of salt. Most Americans get way more than that per day, though – and it’s generally from processed and prepared foods, not the salt you add to food at home.
Replacing salt with healthier alternatives can be good for your health and still taste good. We’ll look at x healthier substitutes for salt next!
7 of the best healthier substitutes for salt
1. Potassium chloride (No Salt, Nu-Salt, etc.)
Potassium chloride tastes similar to salt when you use it in small amounts. However, using it in large amounts can lead to an unpleasant bitter, metallic taste. Potassium chloride is great for adding a pinch of salty flavor here and there, but it might not be ideal for cooking.
If you have heart or kidney problems, ask your healthcare provider before you use potassium chloride since some people need to limit their potassium intake for health reasons.
2. Black pepper
It’s right next to the salt shaker at restaurants, but pepper doesn’t contain any sodium. It’s spicier compared to salt, but offers a unique kick of flavor and is a great alternative to salt.
Fun fact – did you know that a compound called piperine in black pepper helps your body absorb the antioxidants in turmeric? Turmeric has become popular for its curcumin content (an antioxidant that helps fight inflammation), and many turmeric supplements contain black pepper because it boosts your absorption of curcumin by 2000%!
3. Garlic
Garlic is a flavorful vegetable (it’s in the onion family) that is used as a spice when it’s dried into powder form. Plain garlic powder doesn’t contain any added salt and is a healthier alternative that has a unique buttery flavor. (Watch out for garlic salt, which does contain added salt!)
Just a heads-up – if you sub garlic for salt to add flavor, it can give you “garlic breath” from a compound called allyl methyl sulfide. This compound is slow to break down in your body, which is why you might notice the lingering scent of garlic even after you brush your teeth and use mouth rinse.
4. Lemon (zest, juice, etc.)
Lemon is a tart citrus fruit that brings unique flavor and acidity to dishes without any salt. Whether you use lemon zest (the grated yellow skin of the lemon) or lemon juice, you can rest assured that it doesn’t have any salt. Lemon juice even provides beneficial nutrients like vitamin C and potassium.
5. Salt-free herb and spice blends
Herbs and spices are a fantastic alternative to salt because they pack a lot of flavor without any salt! Be sure to choose salt-free herb and spice blends, or at least low-sodium versions if you’re using it in place of salt.
Some examples of salt-free herb and spice blends are Mrs. Dash, Kirkland Organic Salt-Free Seasoning, and Kroger’s “Everything But The Salt” seasoning blend.
6. Vinegar
Vinegar is very acidic and offers a unique flavor without any salt. Instead of salad dressings that can be chock-full of sodium, an example of a healthy homemade dressing alternative is mixing oil and vinegar – balsamic vinegar is a popular one, and we of course love coconut vinegar!
7. Onion powder
Like garlic powder, onion powder is a flavorful alternative to salt. If you’re substituting onion powder for whole onions, one tablespoon is equivalent to one medium onion.
FAQs:
Potassium chloride tastes like salt when used in small amounts, yet it doesn’t contain sodium. Potassium chloride is the most common ingredient in salt substitutes like Nu-Salt.
If you have chronic health conditions that warrant a sodium reduction, then no type of salt is considered “healthier” because they all have sodium. From a nutrient perspective, some types of salt contain more nutrients than iodized salt (aka table salt). One example is Himalayan (pink) salt, which contains higher concentrations of nutrients like calcium and potassium compared to table salt.
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